DHA in pregnancy

Green Tea Poached Salmon with Buckwheat and Lemon Basil Oil

Poached Salmon Salad

Looking for a light, flavorful and healthy option to satisfy your pregnant appetite? Loaded with DHA, magnesium and fiber, this salmon dish is the perfect nutritious meal for the expectant mama. 

Ingredients:

  • 2 tablespoons of loose-leaf green tea or 3 green tea bags
  • 4 slices of fresh ginger
  • 1 tablespoon of whole black peppercorns
  • 1 cup of kasha buckwheat
  • ½ cup of fresh basil
  • Juice of ½ of a lemon
  • 1 garlic clove
  • 1/3 cup of extra virgin olive oil
  • ¼ teaspoon of salt
  • 1 pound of wild salmon filet, sliced into quarters
  • 1 fennel (anise) bulb, thinly sliced
  • 1 green onion, thinly sliced
  • Lemon wedges

Directions:

  1. Bring 5 cups of water to a boil in a large saucepan. Place green tea, ginger and peppercorns in the pan, turn off heat and let steep for 10 minutes.
  2. In a medium saucepan, bring 6 cups of water to a boil. Add buckwheat and reduce heat to a simmer for 5 minutes or until tender. Drain and set aside.
  3. Mix basil, garlic, olive oil, lemon juice and salt in a blender or food processor until well mixed.
  4. Use a slotted spoon to remove solids from tea pan. Place salmon in tea broth and bring to a slight simmer. Cook for 8 minutes or until salmon is opaque and flaky. Adjust heat as needed.
  5. Break up salmon with a fork once cooked and toss with fennel, buckwheat and green onion in a large bowl. 
  6. Divide among plates and drizzle with basil dressing.
  7. Serve with lemon wedges and enjoy!

Recipe transcribed from: fitPREGNANCY

Recipe: Sesame Salmon Burgers

salmonpatties While certain types of fish are not recommended in pregnancy, having "safe" fish regularly is actually quite beneficial.  Salmon, for example, is an excellent source of DHA, an Omega-3 fatty acid essential to the development of baby's brain, eyes, and heart.  Sufficient intake of DHA has also shown to help labor progress smoother, increase skin integrity, and decrease the risk of tearing in childbirth.

The following recipe is a high protein, nutrient-rich, quick and easy dinner recipe.

Ingredients:

  • 1 pound wild salmon, no skin
  • 1 tablespoon ume plum vinegar (or red wine vinegar)
  • 1 tablespoon toasted sesame oil
  • ¼ cup scallions (white and green parts), chopped
  • 1 clove garlic, pressed
  • 1 teaspoon fresh ginger, minced
  • ¼ cup toasted sesame seeds
  • 2 large eggs
  • 1 tablespoon flour (coconut flour if gluten-free)
  • coconut oil or other oil, for frying
  1. Rinse the salmon, pat dry and cut into ¼-inch cubes
  2. In a large bowl, combine the salmon, sesame oil, vinegar, garlic, ginger, scallions, sesame seeds and eggs
  3. Stir flour into this mix
  4. Use a ¼ cup measuring cup to form mixture into patties
  5. Heat the frying oil in a 9 inch skillet over medium-high heat
  6. Cook the patties for 4 to 6 minutes per side, until golden brown
  7. Transfer patties to a paper towel-line plate and serve hot

Note: You may want to make the patties ahead of time (the night before) to intensify the flavors.  You can grill on BBQ or stovetop for dinner the next day.

Makes about 12 small patties